We often strive to be like their heroes. By Arnold Schwarzenegger can be treated differently, but even a nuclear skeptic recognizes that the old man got from Arnie Bodybuilding MORE than bodybuilding received from him. Almost half a century has passed since the rising star Schwarzenegger in bodybuilding, and many still admire his physique and want to be more like it to Arnold, not to Jay Cutler and Ronnie Coleman. How to reach a best Bicep and Tricep Workout?
Because his physique was aesthetic. Moderately large and well developed. Looking at him was visible athlete, not a monster, as a modern bodybuilding. That is what attracted and continues to attract attention to the training methods ARNOLD despite the fact that they have grown old on half a century. And today, I will try to explain how I was training Schwarzenegger and his views on training with the advent of time. For some programs he started to deal with. What do they change over time. And what are considered the best in the peak of his athletic career.
TRAINING IN THE BEGINNING of Bicep and Tricep Workout
Now it is very difficult to analyze what is actually practiced Arnold from the beginning. Why? For two reasons. First, Arnold had a contract with the magazine of the late Joe Weider (Muscle Fitness Andes) pursuant to which it was necessary to promote the concept of training, Joe, not real training methods that adhere to Arnold. And secondly, our views on training are evolving. Over time we are beginning to talk not about how it was in reality, and how our current opinion, should have been.
For example, Arnold, in many interviews and magazines loved to talk about the system of Split (this is when the body is trained for several separate training, not directly), which actively promoted the old Joe. It really is a very effective method of training in modern bodybuilding. But much of its base Arnold laid without using this system … just then at that time, when he started to train split was not available.
Preserved abundant evidence of this. For example, Helmut Chernichik (coach of the club, where he started Arnold) said that athletes in their hall of practice every day for many hours pumping the whole body for one training !!!! It’s telling, and many others athletes who were training nearby.
CONCLUSION: Arnie started the whole body under the scheme for one training (without break down of on days) and repeating such exercise every day …
In fact, this monstrous burden that modern athletes even yourself can hardly imagine. Recall that now often train one or two muscle groups per workout / once a week. Now imagine that you need to train the entire body for this exercise. Presented? What about tomorrow repeat the same thing? And then tomorrow … And so the whole week without rest …
But that is not all. After all Bicep and Tricep Workout, if you are training all the muscles, then this takes more time than 1-2 muscles. Right? This means that Arnold was training for many hours every day. Those. he trained not only frequent, but also long.
Such load impose too great demands on reducing the possibilities of man. The vast majority of people are not able to move them even with steroids. I am sure that without steroids at all, in principle, not possible. For reference: the athletes’ 60s was considered the norm vomiting after squats. People do not think about the fact that the body signals danger. It was believed that this is a sign of a good workout.
Basic movement is what has allowed to grow large muscles of Arnold. Later, he repeatedly stated that the main mistake of modern bodybuilding is that few people are doing basic exercises. In the days of the young Schwarzenegger did not have such a wide selection of tools and techniques, as they are now. Many bodybuilders did the same thing as the weightlifters and other security forces are clean. Presses, traction, squats, jerks, jerks. This made it possible to lay the foundation for the power of large muscles of Arnold. For reference, it dostizheneiya: TA tolchek = 119 kg, TA Jerk = 109 kg = 245 kg squat, bench press = 225 kg = 320 kg becomes. It is talking about? That was a lot of basic movements in its program.
PRIORITIES, which was forced to put Arnold, allowed him to pump such as we know it since the film shape. What is it? Arnold put priority on developing breast and arms (especially the biceps). This does not mean that he was not coached shoulders, back or legs. Coached. But the priority has been on some of the most trump muscles (chest + BICEPS). Why? Because when you want to pump the whole body in one workout is not physically possible to do so evenly. Accumulated fatigue. Recovery is also not possible rubber. Even the time limits have the opportunity to practice all the same. We have to put the accents. For example in the Bicep and Tricep Workout, the most advanced muscle group is Arnold chest. Why? Because he started training (while fresh) with pumping of the muscle group.
It looked like specific programs at the “Start”
It is difficult now to say this, because this information is not preserved anywhere else. We can only be guided by the model programs in those years. That might look like this:
“The whole body workouts”
· Bench press 5 * 8-12
· Bench rod at an angle of 5 * 8-12
· Pull-ups for your head * 5 8-12
· Thrust rod in the slope 5 * 8-12
· Deadlift 5 * 8-12
· Bench barbell to the chest while standing 5 * 8-12
· Thrust rod to the chin 5 * 8-12
· Wake up barbells biceps 5 * 8-12
· Wake up dumbbells for biceps 5 * 8-12
· A famous French press bar 5 * 8-12
· Squats 5 * 8-12
TOTAL: 55 approach. Even if you do everything quickly (which I’m not sure), this program will take at least 2 hours. And in fact, I think these programs are carried out within 3-4 hours. Then it was considered the norm. Do you want to pump up – be prepared to spend time and effort.
When similar Bicep and Tricep Workout programs athlete constantly had to put the priorities, because all the forces will not suffice. For example, you can do three exercises for chest and then you will have the time and energy only 1-2 exercises for the back, or you can do two exercises for the back and chest, but the two muscle groups do not get enough load for growth. Most often, fans tried to “grab everything” with each workout that perform 3-4 exercises per muscle group most (Chest, Back, Legs) and 2-3 small exercises (biceps, triceps, shoulders). Training can be very long. This is generally not more like muscle development, and on the development of endurance.
Add to this the fact that it was decided to do a lot (4-5) working approach for each exercise, and a lot of (8-15) reps you will draw a final picture of the then existing training methods. The monstrous load.